CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up:
8:00 AMRAP
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Strict Press (empty bar – build across sets)
Strength:
6 sets x 2 Shoulder Press (80%)
-Complete a set every 1:30-
Workout Prep
1 set:
2x50ft Shuttle Run
4 Pull Ups
4 V-Ups
Strength/Accessory
Shoulder Press (6 sets x 2 Shoulder Press (80%))
Workout
CFB: WOD 1 (Time)
30/21 cals Row
100 Squats |
30/21 cals Ski
100 Sit ups
30/21 cals Bike
100 Push ups
MHM: WOD 2 (3 Rounds for reps)
RX
3 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
RX+ (comp)
3x50ft Shuttle Runs
9 Chest to Bar Pull Ups
3x50ft Shuttle Runs
12 GHD Sit Ups
Target number of rounds each set: 3.5
Minimum number of rounds before scaling: 2.5
Cooldown/Mobility
KIKR: Thrusters (Time)
50 Empty Bar Thrusters (45/35)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Minutes Dumbbell Tricep Stretch
1 Minute Seated Biceps Stretch
15 Bootstrappers
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
DB Tricep Stretch
Seated Biceps Stretch
Bootstrappers